Good Form: A more challenging plank pose
Add an extra challenge to your elbow plank exercises by balancing on one leg at a time. It helps to strengthen your core, spine, legs and the deep muscles in your upper back.
1. From a kneeling position, place your forearms on the mat with your elbows shoulder-width apart. Interlace your fingers. Walk your feet back until your legs are straight behind you and you’re balancing on your toes (with feet hip-width apart). Contract your abdominal muscles to hold your pelvis off the floor. Pause and breathe in this position.
2. Concentrate on keeping your hips and shoulders level to the floor as you shift your weight to your right leg. Slowly lift your left leg off the floor. Do not let your midsection collapse toward the floor. Pause for six seconds, then lower your leg. Shift your weight to your left leg and raise your right leg. Pause for six seconds. Bend your knees and sit back on your heels to rest.
Voight is the creator of a line of fitness DVDs including “Full Body Stretch” and “Ballet BodySculpt.”